Veggie Blog

A good diet can lower cholesterol

Take James, a father of two, who went for a routine medical check-up. He exercised moderately and loved to eat, but everything was about to change when his results came back.

What did the results show?

His LDL cholesterol, the type often called “bad” cholesterol, was well above the recommended level. The doctor said that if nothing changed, James could soon suffer from high blood pressure, a heart attack or a stroke. As a father of two, he took the warning very seriously, because he wanted to keep providing for his family.

What did the doctor change?

James had been exercising twice a week, and the doctor advised him to do more. He started exercising four times a week and added other activities to help lower his cholesterol. Health authorities recommend at least 150 minutes of moderate activity a week for adults.

The doctor also pointed out that there is no use in exercising more if what you eat does not change, because the food you burn off is just replaced by the next meal. James was referred to a dietitian, who went through his usual foods with him. The ones that were high in saturated fat were set aside and replaced with healthier choices.

What did a day of eating look like?

The plan looked simple. James would eat food that was low in saturated fat and no longer rich in refined carbohydrates.

Breakfast: Because his LDL was high, the dietitian suggested egg whites instead of whole eggs, unsweetened tea in place of his morning coffee, and cereal with fat-free milk when he ate with the kids.

Lunch: Skinless chicken or a small portion of lean meat with plenty of vegetables and side dishes. Vegetarians can swap in beans, lentils or tofu.

Snack: It takes time to adjust, and anyone new to this will feel hungry in the late afternoon. Carrot sticks or an apple are a much better choice than a donut that is full of sugar. Instead of cola, he drank water or an unsweetened drink.

Dinner: Fish, or pasta with vegetables on the side. There was no need to fill up, since he would be sleeping for the next six to eight hours.

Alcohol: James gave up beer. A small glass of wine with dinner may be acceptable for people who already drink and whose doctor agrees, but if you do not drink, do not start.

James also learned to make good choices when eating out or at gatherings. For someone at risk of heart disease or high blood pressure, there is no room for slipping, and the whole family benefited from the change.

What was the result?

At the follow-up check-up, James’s cholesterol had improved, with his LDL much lower than before. The plan he chose is only one of many. It can take some time to find the right one, but lowering your cholesterol is well worth the effort.

What can you learn from his story?

The American Heart Association recommends that people with high LDL cholesterol limit saturated fat to less than 6% of their calories, which means about 13 grams a day on a 2,000-calorie diet. Swap butter, full-fat cheese and fatty meat for olive oil, nuts, beans and oats, and have your cholesterol checked again to see the effect. Read more in our posts on how to lower cholesterol through diet, a diet to lower cholesterol, eating to lower cholesterol with oats, fruit, beans and healthy fats, and exercise and cholesterol.

If you have been told that your cholesterol is high, it is natural to ask what you can do without medicine. Weight, food and exercise all play a part, and the changes are not as drastic as many people fear. You do not have to give up all the foods you enjoy. You mostly add some new ones and eat less of others.

Does your weight affect your cholesterol?

It does. MedlinePlus notes that being overweight can raise your LDL (“bad”) cholesterol and lower your HDL (“good”) cholesterol. Weight often creeps up with age, bigger portions and less activity, and the cholesterol numbers can follow. The good news is that you do not need to lose a lot. The National Heart, Lung, and Blood Institute says that adults with overweight or obesity can lower LDL and raise HDL by losing only 3 to 5 percent of their weight, which is why exercise is so often paired with a change in diet. See our post on exercise and cholesterol for how to get started.

Which foods help most?

Soluble fiber is the star. It helps stop your digestive tract from absorbing cholesterol, and MedlinePlus suggests aiming for 10 to 25 grams a day. Good sources are oatmeal and oat bran, apples, bananas, oranges, pears and prunes, and legumes such as kidney beans, lentils and chickpeas. Whole grains, vegetables, fruit and nuts also fit a heart-healthy plan, because they replace foods that are high in saturated fat. No single food will transform your numbers; it is the whole pattern that counts. For ideas you can try this week, read oats, fruit, beans and healthy fats and everyday swaps that help lower cholesterol.

What are plant sterols and stanols?

These are natural substances in plants that block some of the cholesterol in your gut from being absorbed. MedlinePlus says to aim for about 2 grams a day. They occur in whole grains, nuts, legumes and oils such as olive and avocado oil, and some foods, such as certain margarines, orange juices and breads, have them added. You will see this on the label. Do not use them as a substitute for a healthy diet or for medicine your doctor has prescribed.

Do apples or red wine lower cholesterol?

You may have read that apple juice or apples can cut cholesterol by up to half. I could not find a reliable source for a result like that. Apples are on MedlinePlus’s list of foods high in soluble fiber, and they are a good snack, but they are one part of a diet, not a cure. Red wine is similar. It is often said to be good for the heart, but MedlinePlus says that alcohol adds calories and can raise blood pressure and triglycerides, and that it is best not to drink at all. If you do drink, keep it modest, and talk to your doctor if you have high cholesterol.

When is medicine needed?

If diet and activity do not bring your numbers down enough, or if your risk of heart disease is high, your doctor may suggest medicine, most often a statin. The NHLBI says that statins have been shown to lower the risk of heart attack and stroke in people with high LDL. How much a medicine lowers LDL differs from person to person, so ask your doctor what to expect and which side effects to watch for. Our post on high cholesterol: when lifestyle is enough and when medicine helps has more.

Finally, have your cholesterol checked as often as your doctor recommends, and pay attention to what you eat at home and in restaurants, where portions and cooking fats are harder to control. Choose grilled or baked dishes, ask for sauces on the side and fill half your plate with vegetables.

In his search of the medical and scientific literature for an explanation for his own statin associated transient global amnesia this former astronaut and retired family doctor reveals to his readers the critical importance of cholesterol for proper brain function and memory and the reasons for the damage statin drugs do to our muscles, nerves and heart and even our personalities.

This book, by a highly qualified MD and scientist, is timely considering the fact that statins are being promoted heavily for ever more people.

This book must be regarded as essential reading by all who prescribe statins, by all who take statins and by all who are advised to take statins.

Who is the author, according to the description?

The description calls him a former astronaut and retired family doctor, and “a highly qualified MD and scientist”, without naming him. The closing lines of the description are a recommendation, not a summary.

What prompted the book?

The description says the author searched the medical and scientific literature for an explanation for his own statin-associated transient global amnesia, a sudden episode of memory loss.

What does the description claim about cholesterol and statins?

It says cholesterol is critically important for brain function and memory, and that statin drugs damage muscles, nerves, the heart and even personality. Those are the description’s claims, not ours.

Summary of the book description only, not medical advice.

What do health agencies say about statins and memory?

Statins are prescription drugs that lower LDL cholesterol. The MedlinePlus page on statins says studies show they lower the risk of heart attack and stroke in people with high LDL cholesterol, that most people have no side effects, and that liver damage is very rare.

On memory, the FDA Drug Safety Communication on statin labels (2012, archived copy) added information to statin labels in 2012: reported memory loss and confusion were generally not serious and went away once the drug was stopped, and the FDA said the heart benefits still outweigh these small risks. A 2023 American Heart Association scientific statement on LDL lowering and the brain concluded that most observational studies and the randomized trials do not support a link with dementia, though some studies had suggested one.

What is transient global amnesia?

The Cleveland Clinic page on transient global amnesia describes it as a rare, sudden episode of memory loss that clears within 24 hours, usually in people aged 50 to 80. Sudden memory loss needs urgent medical care to rule out something more serious.

If you take a statin and have questions, or notice memory changes, talk to your doctor. Do not stop the medicine on your own, as MedlinePlus also advises.

Related reading on this blog: Understanding Your Cholesterol Numbers: What the Test Shows and What to Do and What Is Cholesterol? Where It Comes From and Why Too Much Is a Problem

View this book on Amazon (affiliate link: we may earn a commission at no cost to you)

Cholesterol Down explains Dr. Brill’s ten-point plan as well as the science behind it. You’ll learn how each miracle food affects LDL cholesterol and how the foods work together for maximum effect.

With everything you need to stay focused on the plan, including a daily checklist, a six-month chart for tracking LDL cholesterol changes, tools for assessing your risk level for cardiovascular disease, sample weekly menus, and even heart-healthy recipes, Cholesterol Down is the safe and effective alternative or complement to statin drugs.

What is inside the book?

The description lists a daily checklist, a six-month chart for tracking changes in LDL cholesterol, tools for assessing your risk level for cardiovascular disease, sample weekly menus and heart-healthy recipes.

How does the book describe itself next to statin drugs?

The description calls the plan a “safe and effective alternative or complement to statin drugs”. That is the wording of the description, not a claim we make, and nobody should change medication without speaking to a doctor.

What is Cholesterol Down about?

The book sets out Dr. Brill’s ten-point plan for lowering LDL cholesterol, together with the science behind the plan. It also explains how each of the foods the description calls “miracle foods” affects LDL cholesterol, and how those foods work together.

Summary of the book description only, not medical advice.

What should I know about cholesterol before reading?

Cholesterol is a waxy, fat-like substance that every cell in the body uses, and the liver makes it too. The NHLBI blood cholesterol page describes how that works: LDL can build up as plaque in the arteries, while HDL helps carry cholesterol back toward the liver. Both your genes and your daily habits shape your numbers, and a routine blood test is the only way to see where you stand.

MedlinePlus statins page puts it this way: medicine is often considered when lifestyle changes alone do not bring LDL down far enough. That is why any food-based plan is best treated as one part of a conversation with your doctor, who can look at your test results, family history and other risks together. Do not change or stop a prescribed medicine on your own.

Related reading on this blog: Exercise and Cholesterol: How Physical Activity Helps and Eating to Lower Cholesterol: A Diet Plan Built on Fiber, Plants and Healthier Fats

View this book on Amazon (affiliate link: we may earn a commission at no cost to you)